October 2014 Newsletter ( file)

Volume 5, Issue 10 • october 2014 •
see page 3
"Getting Started" Training Program
The Family That Runs Together
2 Running Zone The Starting Line
DON & DENISE'S DEN
"Getting Started" Training Program
It has been quite some time since we published
a "Getting Started" training program. With fall
quickly approaching and cooler temperatures on
the way, October is a great time to start a walk to
jog or run program.
In This Issue:
Ghostly Gecko Promises
"Spook-tacular" Fun for All ..... 3
The Next Steps ..................... 3
The Family That Runs
Together................................ 4
Why I Run: Ed Donner............ 5
New Products at Running
Zone.................................... 5
New Balance October
Special................................. 5
Morning Runners Benefit from
More than Exercise................ 6
Employee Spotlight:
Erin Schuck........................... 6
Running Zone October
Special................................. 6
April Schick: Marathon Training
Journal Installment 4 .............. 7
A Sports Bra is Personal &
Essential Gear....................... 7
Upcoming Events................... 7
Run @ Work Day................... 8
Gecko Club October Special... 8
Over Pronation & the Runner... 9
Ask Pete.............................. 10
Below is a suggested training program that we
have used for several years that may bebeneficial.
Please give it a try and listen to your body as you
go through the 8-week program.
From 0 to 3 Miles
Too many people have been turned off from running simply by trying to start off too fast. Their
bodies rebel, and they wind up miserable, wondering why anyone would possibly want to do this to
themselves.
You should ease into a running program gradually.
In fact, the beginners' program outlined below is
less of a running regimen than a walking and jogging program. The idea is to transform you from
couch potato to runner, getting you running three
miles (or around a 5K) on a regular basis in just
two months.
It's easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself
back. Don't try to do more, even if you feel you
can. If, on the other hand, you find the program
too strenuous, just stretch it out. Don't feel pressured to continue faster than you're able. Repeat
weeks if needed and move ahead only when you
feel you're ready.
You should ease into a running program gradually.
Each session should take about 25 or 30 minutes,
three times a week. That just happens to be the
same amount of moderate exercise recommended
by numerous studies for optimum fitness. This
program will get you fit.
Be sure to space out these three days throughout
the week to give yourself a chance to rest and
recover between efforts. And don't worry about
how fast you're going. Running faster can wait
until your bones are stronger and your body is
fitter. For now focus on gradually increasing the
time or distance you run. Again, if the program
below is too aggressive, reduce the workout time
or amount of jogging, or both. Be sure to go at
your pace and not push too hard.
Workout Routine:
Do some light stretching before and after your workouts.
Also, if you feel fatigued, it’s ok to rest an extra day or so during the week.
Week 1
Walk 4 minutes, Jog 1 minute
5 times
25 minutes total
Week 2
Walk 3 minutes, Jog 2 minutes
5 times
25 minutes total
Week 3
Walk 2 minutes, Jog 3 minutes
6 times
30 minutes total
Good Form Running Clinic.... 11
Week 4
Walk 1 minute, Jog 4 minutes
6 times
30 minutes total
Running Zone Foundation
Week 5
Walk 1 minute, Jog 5 minutes
5 times
30 minutes total
Series Poster........................ 12
Week 6
Walk 1 minute, Jog 6 minutes
5 times
35 minutes total
Running Zone Foundation
Week 7
Walk 1 minute, Jog 7 minutes
4 times
32 minutes total
Race Series Registration........ 13
Week 8
Walk 1 minute, Jog 8 minutes
4 times
36 minutes total
Gecko Club Registration
Form................................... 15
3696 N. Wickham Road, Melbourne, Florida 32935
321-751-8890 • www.runningzone.com
3 Running Zone The Starting Line
Ghostly Gecko Promises Spooktacular Fun for All
By Mark DeCotis
The 2013 Ghostly Gecko 5K was a cacophony of color and costumes.
The Ghostly Gecko 5K, the third race
in the seven-race Running Zone Foundation
Race Series, is set for 6:30 p.m. Oct. 18 at
the Eau Gallie Civic Center in Melbourne.
The race through the streets of historic
Eau Gallie presents series leaders the opportunity to pad their advantages and just
like the remainder of the field have some fun
doing it as they don costumes ranging from
the ordinary to the outrageous.
Florida Tech student Chris Cacciapaglia, 24, leads the male overall standings
with 20 points based on his victories in the
series’ first two races, the Firecracker 5K and
the I Run for Pizza Football Kickoff 5K.
Holy Trinity Episcopal Academy’s Andrew Cacciatore, 17, is second with 18 points
thanks to his two runner-up finishes. Zeke
Zauner, 21, is third with 15 points.
Viera’s Shane Streufert, 42, leads the
Male Masters competition with 20 points.
Palm Bay’s Kim Hunger, 33, leads
the overall female standings with 18 points
thanks to a third place at Firecracker and her
first-ever series win at Pizza. Beth Mihlebach, 28, and Melissa Taylor, 36, are tied
for second with 15 points. Palm Bay’s Tracy
Dutra, 41, leads the Female Masters race
with 20 points.
Team Running Zone leads the team
standings with 20 points. Indian Harbour
Montessori leads the school participation
category with 15.
As for the race itself Ghostly Gecko
provides a log list of perks for participants,
including:
n Best Halloween Costume Contest
n Separate Costume Contest for KIDS
n Free beer for participants 21 and older
on the beach at Squid Lips
n Trick-Or-Treat Bags to all Finishers
n Candy for All Finishers
n Fun Ghostly Gecko Awards
n Free Goblins Kids’ Run with Zippy the
Gecko
n Food provided by Squid Lips
n Awards ceremony following all races
on Squid Lips beach
n Benefits Eau Gallie High School Health
and Wellness Academy
n Random giveaway of Halloween Horror
Night tickets and one hotel night stay
for two
For more information on Ghostly Gecko
visit the store at 3696 N. Wickham Road in
Melbourne across from Eastern Florida State
College, visit www.runningzone.com or call
321-751-8890.
Saturday,
October 18th, 2014
at 6:30pm,
Eau Gallie Civic Center
This is a Halloween-themed evening
race at the Eau Gallie Civic Center.
Come join us for a Spooktacular good
time! An awesome post race party at
Squid Lips.
n Best Halloween Costume Contest
n NEW this year! Separate Costume
Contest for KIDS!
n FREE BEER for participants 21 yrs
and older on the beach at Squid
Lips!
n Trick-Or-Treat Bags to all Finishers!
n Candy for All Finishers
n Fun Ghostly Gecko Awards
n Free Goblins Kids’ Run with Zippy
the Gecko
n Food provided by Squid Lips!
n Awards ceremony following all
races on Squid Lips beach
n Benefits Eau Gallie High School
Health & Wellness Academy
n Random giveaway of Halloween
Horror Night tickets and one hotel
night stay for two!
4 Running Zone The Starting Line
The Family That Runs Together
By Mark DeCotis
Runners, walkers, families, friends.
Mothers, fathers, sisters, brothers.
The Nov. 30 running of the 43rd Space
Coast Marathon and Half-Marathon in Cocoa
Village will feature all of the above and more.
We’re here to tell the story of one family, the
Lerrets.
David Lerret is a senior project engineer
working at the Cape for The Aerospace Corporation and married to Jane. David is 56 and
new to the running world. He will be running
his first half-marathon.
His oldest son Paul is an electrical
technician and he is planning - along with his
fiancé Stephanie - to run the half a week after
they get married.
Lerret’s oldest daughter Amanda Shagena, the impetus behind the family effort, is
an RN working at a local pain management
practice. Her son Cameron Shagena also is
running in the half. Not to be outdone, Lerret’s youngest son Matthew is running the full
marathon. Matthew is a student at Florida
Adventist and is a pharmacy technician at
Publix. David Lerret took time from working, training and cheering on the Green Bay
Packers to answer some questions about the
family’s plan to conquer Space Coast.
From left to right: Son Paul Lerret, his fiancée Stephanie Hodson, grandson Cameron Shagena,
daughter Amanda Shagena, patriarch David Lerret and youngest son Matthew Lerret.
Question: Who came up with the idea? Packer 5K by riding her scooter. We as a famAnswer: This is Amanda’s fault. She ran her ily are all running for Jane.
first half-marathon at last year’s Space Coast
event and we cheered her on at the finish
line. Amanda told me I ought to give it a try. I
was initially noncommittal. When the enrollment announcement for the 2014 Space Coast
Half Marathon was posted on the Internet,
Amanda enrolled me in both the training class
and the run event. She paid both fees so I
could not say no.
I did the prudent thing and asked my
doctor - I did not know he was a runner -and
he cleared me to run. I asked him as a joke,
“Was there a class for the class” and he pointed me to the Galloway method "Couch to 5K
application.” I started running in April. My
running mentor at work, Doug Schulthess,
introduced me to the concept of destination
races. Jane and I are big Green Bay Packer
fans so we took our summer vacation to Wisconsin's Lambeau Field and ran in their 5K in
July. Jane has MS so she participated in the
Q: Are you in all in the training camp
together? A: Amanda, Cameron and I are in the training
camp for the half-marathon.
Q: Any thoughts on whether you will
be able to run together, what you
might say to each other if you pass on
the course? A: Well my running speed presently is the
slow and steady method. I am just learning
about the terminology regarding speed improvements such as tempo runs and strides so
we’ll see if the old man can pass up the young
pups. The training camp is all about running
and improvement in an injury-free manner so
I’ll stick to the program. Realistically, it will
be another year before I can catch up with the
kids but I sure am having fun just being on the
course with my family in training and competition. If I do pass them, I’ll pat them on the
back and tell em, “you’re looking good.”
Q: Are you going to party at the finish
line together? A: You bet! At the finish line and later on. I
am so proud of Amanda for her encouragement in making running a true family affair so
we will enjoy this moment as a very special
family event.
Q: Who is going to post the best time
and have the most fun, if a half-marathon can be fun? A: I expect Cameron will post the best time
but Matthew may give him a run for the
money even though Matthew is running in the
full marathon. I am going to have the most
fun since no one expected me to get into the
fray a year ago.
The fields for the full and half-marathons
are full. For more information on volunteering
at the marathon call Running Zone at
321-751-8890 or visit
www.spacecoastmarathon.com
5 Running Zone The Starting Line
Why I Run: Ed Donner
By Mark DeCotis
Melbourne’s Ed Donner is well known
on the Space Coast as a runner, cyclist,
swimmer and top triathlete.
A Certified Financial Planner who
graduated from Arizona State, Donner is no
stranger to hard work and the resulting top
results.
He is husband to pro triathlete and 2016
U.S. Olympic triathlon team candidate Kaitlin Shiver Donner.
Why I Run: First because of the enjoyment
and secondly to see how fast I can possibly
run.
When I Run and Why: In the mornings
since its cooler and I am the freshest.
Where I Run and Why: At home for
convenience, Wickham Park for speed work
and Tropical Trail for long runs.
With Whom I Run and Why: Coach
Doug Butler's Holy Trinity team for speed
work, a group of runners for long runs on
Tropical Trail for company, and Kaitlin when
I can keep up.
Worst Running Experience You
Learned the Most From: There are too
many to list, but I will just mention how hot
it is in the summers in Florida.
Ed Donner is in full stride as he crosses the finish
line in the 2014 I Run for Pizza Football Kickoff 5K.
Bonk Breakers nutrition bars
Bonk Breaker® Nutrition Bars embodies a whole foods
philosophy of baking simple, high quality, REAL food
ingredients into great tasting bars that provide both a
delicious snack and a competitive edge. Made with 10-12
REAL ingredients that you can recognize and read, all Bonk
Breaker® bars are Gluten Free & Dairy Free. Most importantly, they taste delicious!
Balega Zulu 3 pack socks
Moisture-wicking mesh for extra cooling, cushioning for
impact protection.
Mizuno Rider 18 ($120)
New 3-D upper achieves classic Mizuno fit while
avoiding overlays. Reinforced eyelets to minimize
creases, modified toe spring.
Nike Structure 18 ($120)
New engineered mesh upper for seamless, breathable support, new dynamic support platform for
lightweight stability, Dynamic Flywire for personalized fit. 10mm offset and increased toe-spring for
a more efficient ride.
Purchase a regularly
priced pair of shoes &
receive a free pair of
socks & 25% off
a piece of apparel
(Come see all our
Susan G. Komen apparel
in stock now!)
6 Running Zone The Starting Line
Morning runners benefit from more than exercise
By Mark DeCotis
There’s a certain sense of
camaraderie and comfort in
seeing familiar faces strolling
and chatting or power
walking....
It’s amazing how a simple
“good morning” shared across
the pavement before the sun has
cracked the ceiling can make a
difference.
Perhaps the Lovin’ Spoonful (Boomer alert) had it right when they
sang about there being something special
about 6 o’ clock in the morning.
There has to be. Otherwise why would
rational adults be subjecting themselves to
suffocating, clothes-soaking humidity, or
nose numbing, bone chilling cold (yes, it
gets cold in Florida) as they traverse their
deserted streets or nearby park, in the dark?
It’s for the exercise. But, perhaps even
more important it’s for the shared experience. There’s a certain sense of camaraderie
and comfort in seeing familiar faces strolling
and chatting or power walking and puffing
or pedaling at their own pace be it one of
leisure or otherwise.
Greetings are shared, stories spun and
dogs acknowledged and petted. Occasionally even some gossip may pass from one to
another all in the name of getting the day off
on the right foot, or left if one is so inclined.
And beauty of it is there is no judgment.
To each his or her own: his or her own time,
his or her own pace, in his or her own space.
At the same time the greetings transcend the time, the place, the space and just
that simple good morning can serve as the
impetus to perhaps take a few more steps
or a few more turns even as the relentless
Florida summer burns.
And the promise and expectations of
the shared experience provide the impetus to
shake off slumber and lace up the sneakers
to start yet another day in the same exhilarating way.
See you in the dark.
Meet erin
schuck
Four years ago Erin
changed her profession
as a Victim Advocate and
started working at her
favorite place in Melbourne! She attended the
first Thursday Night Fun
Run in June of 2003 and
made friends with The Piercy’s, she joined
Running Zone to have more time with her
family, and has enjoyed every second of
it! Starting at the age of eight Erin swam
competitively, and only started running as
a way to explore the trails on the University of West Florida. She has participated
in about 20 half marathons and a long list
of shorter events, and triathlons. She prefers to run the streets of Melbourne early
in the morning with her girlfriends, and is
training for the Savannah Half in November. She wears the Mizuno Inspire and
her most important piece of equipment- her
Moving Comfort Juno sports bra. Although
she is typically behind the microphone and
working the races, Erin’s favorite race in
the area is the Bayfront 5K9 so she can
run it with her lab, Vader.
7 Running Zone The Starting Line
April Schick: Marathon Training Journal
By Mark DeCotis
After a successful completion of the
2013 Space Coast Half-Marathon in 2
hours, 41 minutes and 25 seconds April
Schick took the plunge and registered for
this November’s full marathon choosing
once again to use the Jeff Galloway runwalk training camp offered by Running
Zone.
Schick, 32, is a benefits specialist and lives in Melbourne. She agreed
to share her story as she trains for and
runs the full marathon. Here is the fourth
installment of her journey.
The count down has begun.
There are two more months of
training until the biggest race I have ever
run. It's an amazing feeling tackling our
increasing training runs. My group and I
have conquered the 20 -mile beast and I
couldn't be prouder.
I walked away with minor injuries
on this one, which is a feat in itself. My
feet were tender but it was nothing an
Epsom salt soak, icing, and a rolling
ball massage couldn't take care of. The
beauty of life is pushing yourself to the
limit. This is what the Galloway Training does for me.
Celebrating their 20-mile run were Barbara Windland,
April Schick, Anju Grover. Second row: Anne Young, Sydney Smith, Katie Dermody. Last row: Laura Potlock, Jason
Dieterle. Two of the three marathon groups joined forces
for our 20-mile run.
A Sports Bra is Personal & Essential Gear
Moving Comfort and Erin Schuck
Alright, ladies, let’s talk about your
upper body. Most specifically let’s talk about
your “girls”. Being fitted into a good sports bra,
and investing in high quality is just as important
as the shoes you put on your feet.
Most women are not wearing the right size
sports bras and the effects of this can be harmful during your workout, and for years to come.
The sports bra industry has come quite far since
women sewed jock-straps together for support
in the 1970’s. Sports bras now come with adjustable bands, straps, bright colors and patterns
and are extremely comfortable.
At Running Zone, we are trained to help
10/4Precious
Mammaries 5K
10/6Good Form
Running Clinic
TIME: 5:30pm
10/18 Ghostly Gecko 5K
10/23TNFR Run to
Long Doggers
time: 6:00pm
you get the right size for your needs. We
carry many different brands for cup sizes
AA-E, so gone are the days of doubling or as
we have heard tripling (!) up your bras to give
you support.
Why should you invest in a good bra?
Here are a few reasons!
n They are moisture wicking (which means
less smelly)
n You can reduce movement by 80% (no
more bounce)
n Less sagging (think perky)
n Better posture (less aching back)
n You will look better to those running in the
opposite direction (no black eyes)
n No more slipping straps (how annoying)
n Avoid chafing (it really burns in the
shower)
n Your clothes will fit better (sports bras lift
and compress)
n During the month of October we encourage
you to stop in to be fitted in a new sports bra.
All of the bras (excluding Enell) will be 20%
off! Moving Comfort, Nike, Brooks, Saucony,
North Face, the list goes on! So run happy,
and bounce free - your girls will thank you!
8 Running Zone The Starting Line
Run @ Work Day
On Friday September 19th twelve customers helped the twelve Running Zone staff
members keep the RUNNING ZONE treadmill going ALL DAY! We started the challenge at 10:00 and the first customer to hop
on was Robin Laverentz! For each minute on
the treadmill, customers could receive $1 off
a new pair of shoes! (up to $15) At one point
during the day there was a line of people wait-
ing their turn. Food was graciously donated
by Pepper Tree Sandwich Shoppe in Palm
Bay and the 2015 Corporate 5K website was
launched! Congratulations to W&J Construction Corporation for being the first team to
register!
Run @ Work Day is presented by the
Road Runners Club of America, the day is to
encourage adults to get 30-minutes of exercise
each day, in accordance with the Physical Activity Guidelines for Americans, either before
work, during lunch, or immediately following
work. RUN@WORK Day also encourages
companies to help employees schedule time
for physical activity. If you would like to start
a walk or run program at your workplace,
please let us know!
Tricia Rydson, Felicity Cunningham, Tracy Dutra, Katie Johnson,
Kristin Cusimano, Erin Schuck
Johnathan Howse
Starting Early, Erin Schuck, Felicity
Cunningham, Tricia Rydson & Baby Finn
Tena Hochard Abe Oros
Robin, First Participant
Valerie helping a customer
Emily King
Jacqueline Brown
Don Piercy
Pete Vaughn
9 Running Zone The Starting Line
Over Pronation and the Runner
By Richard C. Wilson, DPM, Melbourne Podiatry Associates, www.melbournepodiatryassociates.com Much has been written about pronation,
as well as over pronation and under pronation.
Foot types have often been categorized as
pronated (over pronated) and supinated (under
pronated).
Technically, the terms pronation and
supination refer to directions of motion of the
hands and feet. Thus, they are functional rather
than anatomic terms. Simply stated, pronation
is when the feet (or hands) roll inwards, while
supination is when the feet (or hands) roll
outward. Pronation and supination are normal
motions of the gait cycle. Problems arise when
the foot pronates or supinates excessively (over
pronation and under pronation).
Most people have normal foot shapes, but
may over-or under-pronate due to imbalances
of the ankle, knee, or hip. Some people, however, have foot shapes that are truly over- or
under-pronated. Although gait analysis during
running performed by a specialist is the most
accurate method of assessing amount of pronation, a simple do-it-yourself test is available.
This is called the wet footprint test. Simply
wet the bare foot and stand on a surface that
will show the footprint. If the footprint shows
narrowing of the middle of the foot, the foot
shape is considered to be high-arched, or
under pronated (supinated). If that portion of
the foot is thick, the foot is low-arched or over
pronated. Another method of assessing level
of pronation is to look at the wear pattern of
the sole of the shoe. Over pronators show
excessive wear on the inside of the heel and
toe area, while under pronators show wear on
the outside of the heel and outside edge of the
shoe.
To further complicate the pronation story,
we introduce the concepts of flatfoot and fallen arches. Some people are born with feet that
have low or no arches. The lay term for this
condition is flatfoot, while the medical term id
congenital pes planus. Other people develop a
pronated foot later in life as their arch height
decreases due to weakening or over-stretching
of certain tendons. The lay term for this condition is fallen arches, while the medical term is
acquired pes planus.
As previously mentioned, some pronation is a normal part of the gait cycle. When
Pronation is when the feet (or
hands) roll inwards, while supination is when the feet (or hands)
roll outward.
runners over pronate, however, problems occur. Running causes forces greater than body
weight to be transmitted through the feet. Over
pronation causes these forces to be unevenly
distributed, resulting in a variety of possible
overuse injuries. These include plantar fasciitis, Achilles tendinitis, sesamoiditis, bunions,
tarsal tunnel syndrome, shin splints, stress
fractures, arch pain, metatarsalgia (pain in the
ball of foot), calluses, medial knee pain, hip
pain, and lower back pain. These conditions
are not always caused by over pronation, but
may be precipitated or aggravated by it.
Treatment of specific overuse injuries
varies depending on the condition. Treatment
of over pronation itself can consist of stretching exercises, wearing shoes with certain
features that reduce pronation, and wearing
various types of inserts in the shoe to reduce
pronation.
Generally, if a runner is over pronating
but is not having any symptoms, no treatment
may be necessary. Self-treatment with selecting shoes that help over pronation may be the
first step. Over pronators should wear shoes
with straight or semi-curved lasts. This can be
determined by looking at the sole of the shoe.
It should be straight or slightly curved.
Motion control shoes help runners with
moderate to severe over pronation. These are
the stiffest shoes, which reduce the hypermobility of over pronation. They also have
greater support along the inside edge of the
shoe, also limiting pronation. Less severe over
pronators often do well with a stability shoe.
These offer less stiffness than motion control
shoes, but more than neutral shoes.
Using various insoles in the shoe also
helps reduce over pronation. Milder cases
often respond well to over-the-counter semiflexible insoles, while more severe cases often
require treatment with prescription custommade orthotic devices.
A sports podiatrist should evaluate a
runner who has overuse symptoms possibly
due to over pronation. The cause of the over
pronation can then be determined, and treatment recommendations can be tailored to the
individual.
Dr. Wilson, a Melbourne native and Florida Ga
tor, earned his doctorate degree from the Illinois
College of podiatric Medicine in Chicago. After
completing a surgical residence in Chicago, Dr.
Wilson returned to Melbourne where he has been
practicing with Melbourne Podiatry Associates
for 30 years. The good doctor is passionate about
his profession; running – a sport in which he has
reveled for more than 45 years – and writing, particularly about all things running and foot related.
10 Running Zone The Starting Line
Got a question about common running problems,
shoes, aches & pains, racing, chili, beer, or animal
crackers? (well, mainly the first 4) Send an email to
[email protected] or tweet @runningzonefl with
#askpete. Each month we will feature some of the
questions and answers in our “Ask Pete” column.
Pete Vaughn is the General Manager of
Running Zone. He is also a certified Athletic
Trainer (ATC). Pete completed his undergraduate degree at Towson University in Baltimore,
MD and his Masters in Applied Physiology
and Kinesiology at the University of Florida,
where he served as graduate assistant for
university sports and the high school outreach
program. He was an assistant ATC with the
United Football League for 2 years before
joining Running Zone full time.
From JJ: I just signed up for my first marathon and was wondering what are the best
interval timer apps for iPhones?
The 2 best that I’ve seen so far are
Interval Timer and Seconds. I’ve personally
used Interval Timer for circuit workouts, not
so much running. Both of these link with your
iTunes music if you choose to listen to music
while working out/running.
Now, I’d like to phone a friend and have
RZ staff member Erin Schuck answer a question we get all the time- how do I find a good
sports bra?
A good sports bra is just as important as
the shoes you run in. Over 80% of women are
wearing the wrong size bra! That being said,
here are a few things to take into consideration
when shopping for a sports bra:
n Size - We carry bras from sizes A-E, in a
variety of brands. For those lucky A and B
girls, you can get away with a less structured
and compressing bra, and let’s face it- some of
the cuter styles! If you are like me, you need
something comparable to duct tape! I would
recommend one by Moving Comfort or Enell
because they are sized by your band and cup
size. Most of their straps are adjustable and
the material is comfortable to run in.
n Style - I am amazed that sports bras have
only been around since the late 70’s! Since
then bras have changed dramatically and women have many options from the color, strap
width, back closure and underwire. Some of
the bras are padded, others offer more compression, some have scoop backs and others
are racer backs. The variations are endless for
all sizes.
n Support - Women that are well endowed
need to be properly fit into a bra to ensure
that they are wearing a bra that keeps the girls
locked and loaded. Your breasts move in a figure 8 motion while running, and the constant
bouncing will lead to sagging and discomfort.
With the right bra, you can keep them looking
perky and in place!
n Price - Just like good running shoes, a
good sports bra will be a worthwhile investment. A $10 bra from a department store will
not do the job if you are a C-cup! During the
month of October we are offering 20% off
sports bras, (excluding Enell), and all staff
members are trained to measure and help you
select the best sports bra for your needs.
n Thanks for all the emails, keep ‘em coming!
11 Running Zone The Starting Line
Good Form Running Clinics at Running Zone
Monday, October 6th at 5:30pm
20 spaces available, must pre register because space is limited for more 1-on-1 instruction.
Taking reservations for these two months. Email [email protected] to reserve your spot.
There Is a
beTTer Way
To run.
For more information contact Running Zone at 321-751-8890
12 Running Zone The Starting Line
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FOUNDATION
A Running & Walking Club
“Not Just for Lizards”
Promoting fitness & healthy, active lifestyles.
Membership includes:
● $25.00 Off Coupon* on any purchase of $75.00 or more
to Running Zone
● Brooks Technical (not cotton) Gecko Club Tee-Shirt
● Gu or Powergel
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● Monthly Newsletter and periodic email bulletins
● Weekly Fun Runs / Walks – FREE
● 10% Off All Running Zone Merchandise (all year long)
● Discounts from other area businesses partnering
with Gecko Club
● $3.00 Off All Running Zone Foundation Race Series Races
● 10% Off All Training Programs offered
Membership Options & Pricing
Annual Membership Plan – $40.00
Kid’s Plan* (12 & Under) – $15.00
*$25.00 Off Coupon excludes Kid’s Plan
For more information contact: Running Zone Gecko Club, 3696 N. Wickham Road, Melbourne, FL 32935
Call 321-751-8890 or visit www.RunningZone.com
16 Running Zone The Starting Line